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Should Triathletes Eat Meat?

Meat products contain key nutrients you need to perform at your best. Here's what to buy, and why.

by Pip Taylor

There may be a variety of reasons to avoid meat, but health concerns shouldn't be one of them. Vegetarians may cite ethical or religious beliefs, or environmental and sustainability issues as valid reasons to abstain; the argument that meat isn't part of a healthy diet, however, however, lacks evidence.

Animal products, including red meat such as beef, lamb, bison and other game meats, make up an important part of a healthy diet—especially for athletes. Here are the nutrients in red meat that make it such an important part of an athlete's diet, and a guide for what to look for when making a selection.

Performance enhancement on your plate

Even marginal deficiencies in any of these nutrients can have a significant impact on athletic ability and performance, while more chronic depletion can lead to severe health complications.

Protein: Meat is an excellent source of protein—a macronutrient critical for recovery and repair. Red meat, like other animal proteins, contains the full spectrum of essential amino acids, unlike vegetarian protein sources. While the quantity of protein is not necessarily an issue for most people, athletes do require more protein than their sedentary counterparts. Endurance athletes, specifically, require around 0.7-0.8 grams per pound of body weight per day, which is best spread out over several meals throughout the day.

Iron: Red meat is rich in iron, an essential mineral for the formation of hemoglobin, the oxygen-carrying component of red blood cells. It is also critical to the immune system and general energy production. While iron is present in many plant foods, its bioavailability through plants is limited. This menas that the amount of iron absorbed and used by the body is lower from plant sources when compared to the heme form of iron found in animal products. This includes the iron found in supplements—which is not absorbed as readily, either.

Iron deficiency is common among female athletes due to menstruation, but males are not immune to having low levels either—perhaps due to increased rates of iron excretion associated with exercise. Moreover, blood cells are destroyed with impact, including the impact of foot strikes (as occurs with running) making iron critical for the formation of new hemoglobin.

Zinc: Recovery is critical for athletic success and consistent training. Zinc plays an important role in the immune system's functioning, as well as in mending wounds and infections.

B vitamins: Red meat includes vitamin B12, which cannot be obtained from any plant food. B vitamins are needed for energy production and B12, in particular, is used by virtually every system, including the brain and nervous system.

Choices, choices

One option is to look for organic, grass-fed meat. These selections might cost more, but some research shows they have higher levels of Omega 3 fats, which is good for the body in so many different areas. Free-range, grass-fed animals are also often raised more sustainably, which could help put you at ease with regards to your food’s impact on the environment.

Aim for several six-ounce servings of red meat every week, but don’t just go for the sirloins or porterhouses—the cheaper and less glamorous cuts are just as nutritious, if not more. Try long, slow cooking of tougher cuts to bring out their best. For the athlete in a hurry, grilled meat paired with a simple salad and roasted potato makes the perfect recovery meal.

Athletes who choose not to eat meat need to plan their diet more carefully to ensure adequate amounts of zinc and iron. While it might be possible to eat a well-balanced vegetarian diet and meet all nutrient requirements, it does require careful planning and execution.